Hi L Sturgess,
Thanks for the post and welcome to miCoach.
It depends on what workout you want to do.
If you have set up a miCoach training plan in your schedule and want to do those workouts, you need to pair the SPEED_CELL with the miCoach mobile App and have your iPhone with you while you're running to get the real time coaching. In this case the SPEED_CELL works just like the normal Stride Sensor.
The SPEED_CELL has on-board memory and can record data itself. So you don't have to have any other devices with you while running. You can simply wear the SPEED_CELL and go out for running and sync the SPEED_CELL via Running app using CONNECT for iPhone/iPod after getting back home. However, if you're running only with the SPEED_CELL, you can't assign the SPEED_CELL data to a miCoach training plan workout. So if you just want to record your running data and don't want to follow the miCoach training plan, you can simply use the SPEED_CELL alone without carrying iPhone with you.
Hope this helps.
If you have any further questions, please let me know.
Thanks,
SporySpider1
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